Stretching
Foam Rolling (Full Body)
Improve tissue quality, increase range of motion, and accelerate recovery with a systematic full-body rolling routine.
How to perform.
Follow the sequence — setup is half the lift.
Begin with the lower body by placing the foam roller under your calves and crossing one leg over the other to increase pressure.
Move to your quadriceps by lying face down with the roller under your thighs, using your elbows to crawl forward and back from the hip to the knee.
Transition to the glutes by sitting on the roller and crossing one ankle over the opposite knee while leaning into the side of the crossed leg.
Address the upper back by lying on your back with the roller under your shoulder blades, crossing your arms over your chest, and rolling between the mid-back and neck base.
Target the lats by lying on your side with the roller in your armpit and slowly rocking back and forth to loosen the lateral torso.
Focus on any specific trigger points or tight spots by holding the pressure for thirty seconds while maintaining deep, steady breaths.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rolling directly over joints like the knees or elbows
- Moving too quickly instead of using slow and controlled strokes
- Holding your breath which prevents the muscles from relaxing
- Spending excessive time on one painful spot rather than the whole muscle
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.